Comparing Nutrients in 7 ounces Baked PotatoesVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Baked Potatoes

10%

89%

Oil Roasted Almonds

13%

76%

11%

7 oz ▼

Macro Nutrients

Baked Potatoesvs Oil Roasted Almonds

6.36%185kcal

Energy

41.5%1205kcal

185 kcalvs1205 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.27%0.26g

Fat

113%109g

0.26 gvs109 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.21%0.067g

Saturated Fat

26%8.35g

0.067 gvs8.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.026g

Omega 3

0%0g

0.026 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.5%0.085g

Omega 6

158%27g

0.085 gvs27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32.3%42g

Carbohydrate

27%35g

42 gvs35 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.23%2.34g

Sugars

12.5%9.03g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.34 gvs9.03 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.93%0.67g

Fructose

0%0g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.67 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.87g

Glucose

%0.079g

0.87 gvs0.079 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.79g

Sucrose

%8.7g

0.79 gvs8.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.5%4.37g

Fiber

55%21g

4.37 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.86%4.96g

Protein

75.2%42g

4.96 gvs42 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Potatoesvs Oil Roasted Almonds

0.22%2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.6%0.13mg

Vitamin B1

15.2%0.18mg

Thiamine

0.13 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.33%0.095mg

Vitamin B2

119%1.55mg

Riboflavin

0.095 mgvs1.55 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.5%2.8mg

Vitamin B3

45.5%7.27mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs7.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.75mg

Vitamin B5

9.1%0.45mg

Pantothenic acid

0.75 mgvs0.45 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47.5%0.62mg

Vitamin B6

18%0.23mg

Pyridoxine

0.62 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%55.6μg

Vitamin B9

13.4%53.6μg

Folates and Folic Acid

55.6 μgvs53.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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21%19mg

Vitamin C

0%0mg

Ascorbic acid

19 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.53%0.079mg

Vitamin E

344%51.5mg

Tocopherols and Tocotrienols

0.079 mgvs51.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.3%3.97μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.97 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Potatoesvs Oil Roasted Almonds

2.98%29.8mg

Calcium

57.7%577mg

29.8 mgvs577 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26%0.23mg

Copper

211%1.9mg

0.23 mgvs1.9 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.8%2.14mg

Iron

91%7.3mg

2.14 mgvs7.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.2%55.6mg

Magnesium

129%544mg

55.6 mgvs544 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.43mg

Manganese

212%4.9mg

0.43 mgvs4.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%139mg

Phosphorus

132%925mg

139 mgvs925 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.2%1062mg

Potassium

40.8%1387mg

1062 mgvs1387 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg

Selenium

14.8%8.14μg

0.79 μgvs8.14 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg

Sodium

0.13%2mg

20 mgvs2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.5%0.71mg

Zinc

55.4%6.1mg

0.71 mgvs6.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4%149g

Water

0.15%5.56g

149 gvs5.56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Baked Potatoes vs Oil Roasted Almonds:

Whole Baked Potatoes have 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.4 times more Vitamin B1, 16.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 649.3 times more Vitamin E than Whole Baked Potatoes.
Both Whole Baked Potatoes and Oil Roasted Almonds have similar amounts of Vitamin B9 per 7 oz.
Both Whole Baked Potatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Potatoes vs Oil Roasted Almonds:

Whole Baked Potatoes have 26.7 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 19.4 times more Calcium, 8.1 times more Copper, 3.4 times more Iron, 9.8 times more Magnesium, 11.2 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, 10.3 times more Selenium and 8.5 times more Zinc than Whole Baked Potatoes.

Comparison of macro-nutrients per 7 ounces:

Oil Roasted Almonds contain 6.5 times more Energy, 424.4 times more Fat, 123.8 times more Saturated Fat, 314.4 times more Omega 6, 3.9 times more Sugars, 4.8 times more Fiber and 8.5 times more Protein than Whole Baked Potatoes.
Both Whole Baked Potatoes and Oil Roasted Almonds have similar amounts of Carbohydrate per 7 oz.
Both Whole Baked Potatoes as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Baked PotatoesVS Microwaved PotatoesOil Roasted AlmondsVS Microwaved PotatoesBaked PotatoesVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 7 ounces Baked PotatoesVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: